Wild Mushroom & Cannellini Bean Stew - Clean Eating Magazine

Wild Mushroom & Cannellini Bean Stew

Some food and drink are good for you in moderation, red wine being one of them. We've got a warm and comforting vegetarian stew and its perfect wine pairing for a cozy winter night.
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Serves: 4
Makes: 4 cups
Hands-on time: 15 minutes
Total time: 45 minutes

INGREDIENTS:

  • 1 tbsp olive oil, divided
  • 1 leek, trimmed and chopped, white and light green parts only (about 2 cups)
  • 20 oz mixed wild mushrooms, sliced
  • 1 1/2 tsp dried Italian seasoning
  • 1/2 cup low-sodium chicken or vegetable broth
  • 1 15-oz BPA-free can cannellini beans, drained and rinsed well
  • 2 cloves garlic, minced
  • Sea salt and fresh ground black pepper, to taste
  • 1 slice whole-grain bread
  • 1/4 cup chopped fresh Italian parsley leaves

INSTRUCTIONS:

  1. In a large nonstick skillet on medium-high, heat 1 1/2 tsp oil. Add leek, mushrooms and Italian seasoning. Sauté, stirring occasionally, until vegetables are soft and golden, about 10 minutes. Stir in broth, beans and garlic; cook for 5 minutes. Turn off heat; keep skillet on hot element. Season with salt and pepper and cover to keep warm.
  2. In the bowl of a food processor, add bread and process until crumbs form. In a small nonstick skillet on low, heat remaining 1 1/2 tsp oil. Add bread crumbs and sauté, stirring occasionally, until crispy and golden, about 8 minutes.
  3. To serve, spoon stew into shallow bowls and sprinkle with bread crumbs and parsley, dividing evenly.

Nutrients per 1-cup serving: Calories: 200, Total Fat: 5 g, Sat. Fat: 0.5 g, Carbs: 29 g, Fiber: 8 g, Sugars: 5 g, Protein: 11 g, Sodium: 110 mg, Cholesterol: 0 mg

Nutritional Bonus: Around the southern Italian area of Puglia, cooks use saut_ed bread crumbs instead of cheese to top their pasta, as we have here. This switch results in a topping that has zero cholesterol, little fat and a good bit of fiber .

WINE PAIRING:
A velvety Pinot Noir, called Burgundy in France, partners nicely with this dish, since the wine's soft fruity flavors complement the sweet, earthy taste of the leeks, mushrooms and beans. Good French Burgundies tend to be quite pricy, so we recommend more affordable, yet high-quality, Pinot Noirs from New Zealand. Try the Sherwood Estate Pinot Noir 2009 ($14), bursting with ripe plum and raspberry flavors and a hint of spice. The wine would also pair wonderfully with roast chicken.

Video: How to: Beans

They're economical, full of fiber and great for the heart! Learn how to use your beans in Chef Jo's tutorial.